Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
Lying on your back with hips and knees at 90 degrees over a block or chair, you allow gravity to decompress the cervical spine and reset the natural lordotic curve. This position eliminates the compressive load of gravity on the neck and lets chronically contracted suboccipital and SCM muscles fully relax.
Posture for Seniors
20 videos
Static BackFreeStatic Back Neck ReleaseFree
Cervical Retraction
Ear to Shoulder Stretch
Upper Trap Release
Pelvic Tilts
Glute Bridge
Bird Dog
Cat-Cow
Child's Pose
90/90 Hip Stretch
Supine Groin Progressive
Hip Flexor Lunge Stretch
Single-Leg Balance (Eyes Open and Closed)
Standing Arm Circles
Wall Angels
Thoracic Extension (Foam Roller)
Standing Cat-Cow
Air Bench
Short Foot Exercise
18 videos locked
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